Ultimate Middle distance training plan- 17 weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:32

Welcome to the ultimate Middle distance training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

The long endurance sessions can be done using millage or time depending what works best for you.
This also includes brick training sessions, add them in when you can, DO NOT over do them as they cause very high levels of fatigue with minimal positive outcome, do them sparingly and only when you feel 100%

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I am happy to help with any questions so please email me bencapper@cambridgespartans.com
Coaching is also available if you feel you would benefit from some extra support.

Have fun, enjoy, train hard and be awesome ;-)

Sample Day 1
1100m
Swim- Speed endurence 1

Warm up
200m swim
50m kick off x 5

Main set x 3
200m *90

Warm down
250m swim

Sample Day 2
1:30:00
Speed intervals 1

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 3
0:45:00
Fatlek- Speed play 1

Warm up
10-15min light, relaxed run

Main set x 8 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 4
1900m
Intervals 1

Warm up
250m
50m paddles or leg buoy x 5

Main set x 2
200m
400m

warm down
200m

Sample Day 5
2:00:00
Speed endurence

Warm up
20mins steady, 90-100rpm cadence


Main set- Above race pace/effort
10mins effort
10mins recovery
7mins effort
10mins recovery
5mins effort

Warm up
20mins steady, 90-100rpm cadence

Sample Day 6
1:00:00
Easy run for time or disatnce

Have some fun today and enjoy some time on your feet.

If you would rather work to distance then please do so and change according to your easy pace speed.

The idea of this session is to enjoy the non structured layout and just enjoy some miles with friends.

If you work in HR zones stay in zones 2-3 as much as possible.

Sample Day 8
1500m
Swim- Speed endurence 2

Warm up
200m swim
50m kick off x 5

Main set x 4
200m *90

Warm down
250m swim

Ben Capper
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@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.